These anti-aging foods offer several benefits for your skin, brain, and gut health. Check them out and discover awesome ways to add them to your regular diet.
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11 Awesome Anti-Aging Foods to Add to Your Regular Diet
1. Blueberries
Blueberries are packed with nutrients and antioxidants, particularly a type of flavonoid called anthocyanin. This flavonoid, which gives blueberries their distinctive blue color, has been linked to several health perks.
Some studies show that the antioxidants found in blueberries can protect the skin against aging and UV-induced damage, and also prevent collagen loss.
How to add blueberries to your diet: Kick off your day with this anti-aging, low-sugar fruit by adding it to your oatmeal, cereal, or pancakes. You can also throw blueberries into your salads and desserts.
2. Nuts
Whether it’s cashew, Brazil, almond, or macadamia, you’ll do your health a favor by eating nuts. Walnuts and almonds, for example, were found to boost brainpower.
Science reveals that walnut consumption enhances the brain performance of adults. Almonds offer this positive health effect, too, as they are rich in brain-boosting nutrients like omega-3 and omega-6 fatty acids.
Even better, they help improve skin health as well! Nuts are also rich in vitamin E, which can help nourish, repair, and protect the skin from the harmful effects of UV rays.
How to add nuts to your diet: The easiest way to add nuts to your diet is by snacking on them! You can also enjoy their flavor and nutritional punch in your salads, desserts, and savory dishes.
3. Dark Chocolate
According to the USDA Nutrient Database, a 100g of dark chocolate with 70-85% cacao is rich in nutrients like protein, phosphorus, magnesium, and fiber. Its cacao content is abundant with flavonoids, which are known to carry several health rewards.
For example, some studies show that cocoa flavonoids help reduce stress, improve mood, and prevent the risk of Alzheimer’s disease. Cocoa also mimics the beneficial effects of prebiotics and probiotics, promoting gut health.
Cocoa promotes skin health, too. A separate study found that cocoa flavonoids offer skin protection against harmful UV effects.
How to add dark chocolate to your diet: Replace your regular chocolate bar with dark chocolate made with 70-85% cacao. Snack on it or add it to your morning smoothie, yogurt, oatmeal, or dessert.
4. Pomegranate
Pomegranate is also a nutritional powerhouse as it is rich in important nutrients like potassium, vitamins A, C, and E, as well as folic acid. Often referred to as the “divine fruit,” pomegranate fights free radical damage, aids digestion, and reduces stress levels.
This anti-aging fruit also contains a compound called punicalagin, which helps preserve collagen in the skin, slowing the signs of aging.
Punicalagin Definition: A type of phenolic compound called ellagitannin, which is responsible for more than 50% of the potent antioxidant activity of pomegranate, particularly its juice
How to add pomegranate to your diet: Give your green or fruit salad more color by tossing pomegranate seeds into it. You can also add them to your smoothies, juices, sangria or cocktails, or eat it fresh as a fruit!
5. Pineapples
This tropical fruit is also a nutritional powerhouse, boasting nutrients, enzymes, and antioxidants. It is an excellent source of dietary fiber and a digestive enzyme called bromelain that supports gut health.
Pineapple is also rich in manganese, which plays an important role in the activation of another enzyme called prolidase. It supports collagen formation, promoting skin elasticity and strength.
How to add pineapples to your diet: Enjoy it as a fruit snack or add it to your salsa to perk it up. You can also mix pineapples with other vitamin C-rich foods like mandarin oranges and kiwi to make a tropical salad.
6. Broccoli
Broccoli promotes gut health by positively altering the gut bacteria in the colon.
Rich in vitamin K, which regulates calcium in the brain, broccoli also helps prevent the risk of neurodegenerative diseases such as Alzheimer’s disease. This cruciferous veggie is also high in beta-carotene, which offers protection from cognitive decline.
How to add broccoli to your diet: Eat it raw as a snack or make a healthy broccoli smoothie. You can also enjoy broccoli in a soup or a low-carb dish like Broccoli Cheese Casserole.
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7. Avocado
Avocado is abundant with powerful nutrients such as potassium, folate, and healthy fats that promote skin health. The high vitamin A content of this anti-aging food also helps to protect the skin against unhealthy growths.
How to add avocado to your diet: Enjoy its flesh as it is or sprinkle it with a pinch of salt and pepper to add flavor. You can also throw it into a salad, smoothie, or your savory dinner recipes.
8. Tomato
A rich source of lycopene, tomato also comes with several health benefits like improved digestive and skin health. Tomato helps regulate bowel movement, reduces inflammation and redness of burnt skin, and prevents the signs of aging.
How to add tomato to your diet: Perk up your healthy skin diet by adding tomatoes to your breakfast toast, burrito, scrambled eggs, and salads. You can also mix chopped tomatoes or pureed tomatoes into your soups and stews for a flavor and nutritional boost!
9. Olive
Olives have antioxidant properties that help fight inflammation and prevent premature aging. One study also showed that extra virgin olive oil protects memory and lowers the risk of neurodegenerative disorders like Alzheimer’s disease.
How to add olive to your diet: Add olives to your salads, dips, and pasta. They are also an excellent addition to pizza, soups, stews, sandwiches, and wraps.
10. Watercress
Watercress is a good source of folic acid, which contains memory-enhancing properties. The antioxidant content of watercress also helps to neutralize free radicals, preventing the appearance of fine lines and wrinkles.
How to add watercress to your diet: Mix it into your omelet to make your breakfast extra or blend it into your favorite juice or smoothie. Watercress also makes a great addition to soups, pasta sauce, and sandwiches.
11. Sweet Potato
Sweet potato is another great source of vitamin A, which has been linked to several benefits including better skin health. It helps restore skin elasticity, keeping your skin youthful-looking and radiant.
How to add sweet potato to your diet: Replace your sodium-rich snacks with sweet potato chips. Instead of tomatoes, you can add cooked thin slices of this anti-aging food to your wraps and sandwiches.
These nutritious foods are worth adding to your anti-aging diet because they are rich in essential nutrients and powerful health effects. Try to squeeze them in your regular nutrition to savor their benefits for your skin, brain, and gut health!
Have you tried adding these anti-aging foods to your diet? How did it influence your skin, brain function, and gut health? We’d love to hear your thoughts in the comments section below!
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